Meal Recipes

Smoked Salmon Carpaccio

4 oz. sliced smoked salmon
1 tbsp. fresh lemon juice
1 clove garlic, finely chopped
1 tablespoon olive oil
¼ c. chopped green onion
fresh ground black pepper to taste
3 Wasa Light Rye Crispbread slices
1 c. mixed green salad

Arrange salmon slices on a platter so they are close but not overlapping. Cover with plastic wrap and refrigerate until needed.

Place lemon juice and garlic in a small bowl, and beat with a force. Slowly beat in the olive oil. Add half of the chopped green onion to the dressing mixture, and reserve the rest.

Drizzle the dressing over the salmon slices and garnish with the remaining green onion. Grind black pepper to taste over salmon. Serve with Wasa crisps and salad.

Makes 1 serving.

Nutrition Facts per Serving

Calories 371; Fat 19 g (saturated 3.0 g, polyunsaturated 2.8 g, monounsaturated 12.2 g); Protein 24.4 g; Carbohydrates 26.9 g; Cholesterol 26 mg; Iron 5 mg; Sodium 975 mg; Calcium 76 mg

Kacy’s Vegetable and Brown Lentil Soup

2 tbsp. extra-virgin olive oil
2 cloves garlic
1 large onion, diced
1 stalk celery, diced
2 14.5-oz. cans vegetable broth
1 28-oz. can crushed tomatoes
½ c. frozen green beans
1 bay leaf
1 cube vegetable bouillon
¼ c. fresh parsley
1 large carrot, diced
Black pepper to taste
1 c. brown lentils
1 14.5-oz. can dark kidney beans
3 small zucchini, cubed

Add the rest of the ingredients, except for the lentils, kidney beans and zucchini. Bring to a boil.

Reduce heat, cover and simmer 15 to 20 minutes. Add lentils, kidney beans and zucchini. Bring back to a boil, then reduce heat, cover and simmer again for 15 to 20 minutes. Be sure to remove the bay leaf before eating.

Makes 9 servings. (serving size = 1½ cups)

Nutrition Facts per Serving

Calories 155 (22% from fat); Fat 3.8 g (saturated 0.5 g, polyunsaturated 0.4 g, monounsaturated, 2.4 g); Protein 7.1 g; Carbohydrates 24 g; Fiber 7.6 g; Cholesterol 0 mg; Iron 2.4 mg; Sodium 317 mg; Calcium 90 mg

New York-Minute Tuna Salad

1 5-oz. bag pre-washed mixed greens of your choice
1 ½ bell peppers, thinly sliced (Kacy uses a combo of red, orange and yellow.)
¼ c. fresh, flat-leaf or American parsley
2 small- or 1 medium-sized tomato, sliced
1 small red onion or 2 scallions, sliced (optional)
2 6-oz. cans tuna in olive oil
salt and pepper to taste
1 lemon wedge

Combine all vegetables in a large bowl and top with tuna. Mix and season with salt and pepper. Finish with a squeeze of lemon.

Makes 2 servings.

Nutrition Facts per Serving

Calories 296 (15.4% from fat); Fat 35 g (saturated 0.1 g, polyunsaturated 0.3 g, monounsaturated, 0.1 g); Protein 53.8 g; Carbohydrates 12.3 g; Fiber 4 g; Cholesterol 60 mg; Iron 2 mg; Sodium 863 mg; Calcium 72 mg

Quick Marinated Chicken

Use this easy marinade with fresh chicken for a delicious dish that is full of flavor.

5 tbsp. extra-virgin olive oil
2 tbsp. red wine vinegar
¼ c. fresh cilantro, chopped fine
½ tsp. salt
½ tsp. pepper
½ tsp. garlic powder
1 skinless, boneless chicken breast

In a small bowl, combine all the ingredients except the chicken and mix well. Coat and cover chicken with marinade, and refrigerate at least 20 minutes. Saute, broil, or grill chicken, and serve with the vegetable of your choice.

Makes 1 serving.

Nutrition Facts per Serving

Calories 317 (46% from fat); Fat 16 g (saturated 2.5 g, polyunsaturated 1.7 g, monounsaturated, 11.3 g); Protein 39.5 g; Carbohydrates 1 g; Fiber 0.2 g; Cholesterol 99 mg; Iron 1.4 mg; Sodium 402 mg; Calcium 22 mg